Thursday 05.18.23

Class Times:
5:30am
11:30am
4:30, 5:30 & 6:30pm

WHITEBOARD/WARM UP (0-12)

2 Rounds
:20 HS Hold
200m Run
20 Hollow Rocks
10 Push Ups

QUALITY TIME (Min 14-20)

Wall Walk Efficiency (Coach walkthrough)

GET FIT (Min 25-55)

EMOM 30
For Total Reps
Min 1 – Wall Walks
Min 2 – Calorie Row, Bike, or Ski
Min 3 – Push Ups
Min 4 – Calorie Row, Bike, or Ski
Min 5 – Rest

ATHLETES NOTE:
During the workout, feel free to pair up with another athlete using a different machine. Then you can use one on minute 2 and the other on minute 4, giving you more variance throughout.

COMPETITORS EXTRA

For Time 30-20-10
GHD w/ Medball 20/14
Bench Press 185/125